If you ever wondered whether there's any real credence to the argument that each of these aspects of yourself are intimately interconnected, consider these questions:
1. When you are feeling stressed or in conflict, does it affect your sleep, appetite and energy?
2. Have you noticed that when you're run down physically, your outlook is less hopeful; you feel less emotionally resilient?
3. If you feel disconnected or adrift because you're unclear about your deeper sense of purpose or about how you should live to realize your potential, do you also feel less motivated to take care of your body? Is your reasoning less certain and intuitive?
The last couple of weeks have provided a bit of upheaval, including, but not limited to friction with my parents during the holiday, a renewed and almost ferocious will to study, meditate and create an environment of spiritual support for myself, the shocking and unexpected passing of the 20 year old son of my wife's boss (who, coincidentally is a former high school classmate of mine), my five year old daughter coming down with pneumonia, and her sharing her initial illness that preceded her current condition with me.
As a result, I've noticed that my ability to think more deeply and beyond the present demands of the day (and sometimes the hour) have been significantly compromised. And because I've been sick, I haven't been able to work out, which is my preferred form of therapy. What I have tried to do is focus on applying spiritual principles to my challenges. The most spiritually evolved people I know always seem to operate on a little deeper, more grounded level. They seem to, more often than not, get that these physical and emotional challenges are placed in our path specifically to provide an opportunity to extend compassion, patience, understanding and a willingness to learn and grow.
Anyone read those hoity toity (tween Charlotte may have watched Newsies a lot. Like 12 times in the theater a lot.) cooking magazines like Fine Cooking and Gourmet? My simple Betty Crocker heart secretly adores flipping through all those delicious pages with their 200 ingredient recipes, food-porn pics and advertisements for exotic utensils like "mandolin" and "zester" and "chef's quality squishy mat that feels just like a stress ball for your toes!". But I have one problem with those mags (that's a lie - we all know I have lots of problems with cooking but we'll leave my food issues aside for now): all the ingredients are measured in weird things like grams and ounces. The only thing in my kitchen that measures ounces is my Vitamix and I don't think that's the kind of ounces they mean when they say "2 ounces of 85% bittersweet cacao." (You know a recipe is serious when it calls for "cacao" instead of chocolate. How do you even say that? I'm imagining ka-KOW. You know, like chocolate for Batman. If it's not, kindly don't disillusion me. I like mispronouncing words in public. It's half of why I'm so fun at parties!)
So, when I received EatSmart's kitchen scale in the mail* my first thought was "Suh-weet! (adult Charlotte may have watched Napolean Dynamite a lot.) Now I can make all those gourmet recipes and host the dinner party of my dreams!" At which point everyone who knows me falls to the floor laughing. As if the lack of proper measuring implements is the only thing holding me back from making rosemary-lemon shortbread tarts. I don't even own matching dishes, remember? Actually my real first thought was this:
No, that's not a 10.2 lb chuck roast - that's my little bologna loaf! Can you believe how big she's gotten in 3 weeks?! Squeeee!
Not only can you measure fancy-shmancy food but also babies with tiny little ears like apricots, so delicious that I can't help but nibble on them! The other upside? The scale only goes up to 11 pounds so I won't be tempted to weigh myself on it. (Who am I kidding? I'm already weighing myself. Just not on a food scale. Egads.)
For those of you without a gourmet or slightly cannibalistic bent (those cheeks are so yummy!), a food scale has another obvious use: portion control. Sure you already know that a 3 oz. serving of meat is the size of a deck of cards but if you play with those ridiculously huge Sesame Street Uno cards like we do then your, er my, perception of portion sizes might be a wee bit off. Nothing says reality check on the pasta bowl like accuracy to the second decimal point. Not to mention this scale measures in ounces, grams, kilograms and pounds.
Want one for yourself? Just leave a comment telling me how you would use this scale. Would you finally get to cook European recipes and relive that one sweet summer in France? Or would you use it to keep that holiday snacking in check? Or, like me, would you sneak around the house weighing random objects just for the fun of it?
The winner will be announced Friday Dec. 4th. You get to choose your own color but shipping is limited to the U.S. For another chance to win this, check out Heather Eats Almond Butter!
*According to the new blog rules I must disclose that EatSmart sent me one free scale to review and is providing one scale at no cost to a winner on my blog. I was not paid for this post. Not that you asked but I do not get paid to blog, period. Also, I can't believe I have to write my on fine-print legal crap.
I got to thinking about ways we wordlessly communicate with others when I accidentally leaned on my horn at a stoplight several days ago, scaring the bejeebies out of me, my kids and all the other cars at the intersection. One man across the intersection from me seemed particularly affected by my errant blast, looking wildly in my direction. It was at that moment I realized that sadly there is no universal gesture for "oops." I did my best - shrugging my shoulders, holding my hands up and making a goofy face - to indicate it was just an accident and I didn't mean it. After a few tense seconds, he burst out laughing and pointed at me. My 7-year-old observed dryly, "He thinks you're an idiot, mom." So while I hadn't figured out how to apologize from a distance, apparently I'd discovered the universal symbol for "moron." Feel free to write that down for future reference. You know, just in case.
These kinds of gestures are everywhere but nowhere are they as entertaining as in the gym. Due to the twin evils of loud music and headphones, to thrive in a fitness environment it is necessary to familiarize yourself with these signals. Some, like the one-finger salute, are pretty easily understood (it means "I'm a jerk and refuse to re-rack my weights because I think I'm the king of the chest press) but others need some explaining.
The head pat was one of those for me. Any of you who have taken a cardio class like step, Zumba, Turbokick or some other incarnation of dance aerobics have probably seen the head pat. Midway through a class, just when you've got your groove thang going, the instructor pats his or her head and - this is the weird part - the whole class starts over from the beginning of the routine!
Let me back up. See, I have this weird affliction that whenever I start to heat up and break a sweat my scalp gets realllllly itchy. I don't know why. I try to suppress the urge to itch, knowing that it will pass as my muscles get warm and also I don't want to freak out anyone aerobicizing next to me. So I just figured that all my cardio instructors had the same sweaty scalp issues that I do. (Side note: never shave your eyebrows. You think now that they're just good for Groucho Marx impressions but really they're nature's sweatbands. Don't ask me how I know this.) It turns out that they were trying to tell me something. It took me years to figure out that the head pat wasn't just a form of lice that only affected group fit instructors but was actually a signal that means "from the top." Head = top, get it??
You can't see me but right now I'm making the "I'm an idiot" gesture.
How about you? Have you ever encountered a gym gesture that you didn't understand (or just wished you didn't)? What's your universal symbol for "oops"?
You know exercise is good for you. You look for ways to incorporate physical activity into your daily routine, and you set aside time for longer workouts at least a few times a week. But if your aerobic workouts aren't balanced by a proper dose of strength training, you're missing out on a key component of overall health and fitness. Training with weights, you will....
■Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis. ■Control your weight. As you gain muscle, your body burns calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight. ■Reduce your risk of injury. Building muscle protects your joints from injury. It also helps you maintain flexibility and balance — and remain independent as you age. ■Boost your stamina. As you grow stronger, you won't fatigue as easily. ■Improve your sense of well-being. Strength training can boost your self-confidence, improve your body image and reduce the risk of depression. ■Get a better night's sleep. People who commit to a regular strength training program are less likely to have insomnia. ■Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis. Consider the options Strength training can be done at home or in the gym. Consider the options:
■Body weight. You can do many exercises with little or no equipment — use your body weight instead. Try push-ups, pull-ups, abdominal crunches and leg squats. ■Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store. ■Free weights. Barbells and dumbbells are classic strength training tools. You can also try homemade weights, such as plastic soft drink bottles filled with water or sand. ■Weight machines. Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.
Sets and reps get old. This routine builds muscle and endurance through pyramid repetitions.
After the warmup (No. 1), do one rep of exercise pair No. 2, then two reps, then three, then four, and then work back down to one rep. Repeat with exercise pair No. 3. Do as many rounds as you can in 15 minutes.
1. Boxer's Punch + Dumbbell Squat
With a 5-pound dumbbell in each hand, throw 32 punches, alternating lefts and rights. Then let your arms hang loosely at your sides and place your feet slightly wider than hip-width apart. Bend at the hips and knees to lower your body until your thighs are parallel to the floor, and then press back up. Complete 16 squats. Repeat the sequence once.
2. Push-Up + Prone Row
Push-up: Place two six-sided dumbbells on the floor and grip them while you do a full push-up. (Lower in two seconds, push up in one.)
Prone row: In the up position of the push-up (still holding onto the dumbbells), bring your right-hand weight up to your armpit and squeeze your shoulder blade back. Lower the weight and repeat the move with your left arm. (Take one second to raise the weight and two seconds to lower it.)
3. Jump Squat + Curl
Jump squat: Assume a squat position as you hold dumbbells at your sides, your feet slightly wider than hip-width apart. Press through your heels to explode up quickly. Then land softly on the balls of your feet and sink back onto your heels.
Curl: After landing, let the dumbbells hang at your sides. Without moving your upper arms, curl the weights up. (Take one second to raise them and two seconds to lower.)
I'll admit I wasn't feeling the gratitude today. (Which is okay, right? I mean I still have a few hours left to procrastinate my character improvement.) This morning found me walking the track at the gym, my baby in a front carrier and nothing to entertain me except my mp3 player... which was dead. So basically I spent an hour walking in small circles and muttering to myself like a crazy person, nary a Gym Buddy in sight. That last bit was the real problem. See, all the Gym Buddies were absent this morning because they were saving up their childcare hours so they could come to the big Turbo holiday sweatfest tonight. The one I can't attend because a) my baby is too young to go in the childcare and the gym management frowns on babies in kickboxing classes and b) my body isn't healed up enough yet to handle it.
To understand my extreme angst you must know this is no ordinary cardio class. Every year Turbo Jennie crafts a particularly torturous 90 minutes of kickboxing intervals interspersed with crazy dance moves that she calls her Holiday Mix. It's a total party and you burn mega calories the night before Thanksgiving so you can indulge guilt free the day of. (That's the theory anyhow - me and my neuroses are not into guilt-free anything. But I'm working on that.) I live for the Holiday Mix.
And this year not only am I condemned to the hamster wheel but I have to sit at home knowing everyone is having a great time without me, not unlike the time I went to a girl's-choice dance in high school only to have my date take off with my best friend and then watch as her date tried to get drunk by chugging bottles of breath drops. (In case anyone is wondering, no it didn't work but I ended up having to walk home anyway after they decided there wasn't enough room for me in the car.)
As I walked my bajillionth lap and pondered the incongruity of a Thanksgiving event making me seriously ungrateful, a news story popped up on one of the large screen TVs. "Burned boy facing lifelong recovery" was the headline, accompanied by a picture of a horribly burned child. Then his mother came on the screen, sobbing, "I'm just grateful he's alive!"
5 points to the Big Guy upstairs: I get it, my problems are small. (Note to self: God uses HDTV.)
After that I decided to use my laps to think about all I have to be thankful for. It wasn't too many before I came to see the wisdom in Chris Illuminati's Unthankful Thanksgiving post (yes Chris, I just used you and wisdom in the same sentence):
Thankful is minor. Thankful is the feeling when a stranger points out I’ve mistakenly dropped a wad of money in a crowded store or when the UPS guy puts the package in between the screen door and front door so it doesn’t get drenched, or worse, stolen. Thankful is coming home and the package hasn’t been stolen and I can forgo a call to Amazon and beg for a replacement.
My family and friends, the coming bundle of boyhood, the upward course of my writing career and the pending book are not things to be thankful for because they are much more. They are blessings. Blessings trump thanks.
[P.S. Do check out his book! He is hilarious and awesome.]
He's right. Not only do I have a million things to be thankful for but as the good Friar tells Romeo, I also have "a pack of blessings light upon [my] back." So while I still can't go to the Turbo Party, how cool is it that I have so many fun friends that I cried because I miss them? (I know, who cries over missing a cardio class? Me, that's who.) And how blessed am I to have 4 beautiful, healthy children? And a wonderful husband? And loving parents and siblings who are my best friends? And to be healthy myself? After I covered all the big blessings in my life (all of you blog buddies and readers also made the list!), I moved on to all the little things I'm grateful for. Like an indoor track so at least I'm not walking in the rain. And the fact that it's November here and it's still warm enough that we have rain! And binkies. Bobby pins. Books. (And the letter B, apparently.) Also: I haven't had an anxiety attack in over 4 days! The hormonal tides they are a' turning! Woohooo!
In the end I was even grateful my mp3 player had died or I never would have had this little schizophrenic chat with myself. I hope that all of you - whether or not you celebrate Thanksgiving where you are - will make the effort to consider your blessings today as well. Bonus points if you aren't as whiny about it as I was!
Happy Thanksgiving!
ACTIVE AGING lifestyles vs. ANTI AGING gimmicks
The fitness industry’s approach to beauty & wellness solutions
or FITNESS AS THE FOUNTAIN OF YOUTH?
It seems that while the American population continues to chase after instant easy diet fixes – the overall result is adversely a growing case of obesity and medical concerns.With a quickly growing pool of senior adults, we need an alternative solution to ensure health and wellness can be achieved and supported.While the beauty and cosmetic industry seeks to stake a share in the health and fitness industry through shallow surface quick fix concoctions for short term satisfaction – the fitness industry actively attacks the root of the issue promoting and supporting long-term effective approaches to health and wellness – an approach that takes some elbow grease and commitment – tackling beauty and health from the inside out.In a point in time where “active aging” is suddenly becoming the industry buzz -- catering to this population and their specific needs is an urgent concern.What are you as a fitness facility doing to prepare?
In a brief survey we interviewed 3 active seniors about the cardio equipment they use regularly at Hancock Wellness Center located in Indiana.*
Richard, age 76Pete, age 66Marcy, age 67
Which piece of cardio do you prefer and why?
Richard:“Elliptical. They are easy on my joints and the movement is smooth.”
Pete:“Treadmill.I love walking and these treadmills pass the time!”
Marcy:“Treadmill.I can adjust tilt and speed easily, watch TV and listen to my iPod all at
the same time.”
What is your favorite feature about it?
Richard:“I like the speed options/levels and the natural movement of the unit to my body”
Pete:“I like the speed variations in the OneTouch™ feature, it keeps intervals simple to increase and
decrease and it meets my needs in a smooth manner.It’s more comfortable than walking on the
regular ground!”
Marcy:“The TV is my favorite feature”
Is entertainment (a personal viewing TV) important to you?
Richard:“TV is very important.I can do more (exercise) with less effort (perceived effort) when paying
attention to something that entertains me rather than focusing on time
Pete:“I enjoy the fact that I can plug into the unit to hear better as well as view my choice of
program.”
Marcy:“The TV is important to me because it make the time go faster and I look forward to
watching my regular program ‘Good Morning America’ while getting exercise. It keeps my
workouts regular and often!”
How long have you been a member there?
Richard:“I’ve been a member since 2003”
Pete:“I’ve been a member since 2007”
Marcy:“I’ve been a member for about 4 years”
What would be on your “wish list” for the cardio equipment featured at your home gym?
Richard:“I can’t imagine anything more”
Pete:“It has everything I want and more, I like that every work is new!
Marcy:“To have a TV on ALL cardio units! (the recumbent and upright bikes)”
ENCOURAGING SELF MANAGEMENT & MEDICAL SAVINGS FOR SENIORS
According to an article published by the Surgeon General in August of 2009, self-management programs are going to be huge in promoting healthy-aging and in our responsibility as a national effort to effectively care for the rapidly growing segment of elderly (65+) adults.Our efforts to contributing positively to this market is going to be significant whether we come from the perspective of a gym providing the services and support or the vendors developing and supplying the equipment.In 2007, 38 million people were ages 65 or older.By the year 2030 that numbers is estimated to be at 71.5 million people.With the foresight to see a quickly aging population, we have an incredible opportunity in this health and fitness market to provide alternative health care solutions proven to work long-term where Medicare and social security cannot.
The top 3 causes of death in those 65 or older are heart disease (32%), cancer (22%) and strokes (8%).60% of all causes of death in those 65 or older fall into one of these 3 categories.All of which are highly preventable when implementing a regular work out plan.
It is common knowledge that exercise has its benefits.What may not be so common is the broadcasting of the benefits and necessity of living healthy active lives so that it may serve as a preventative maintenance program over the span of a lifetime.We need to educate the senior population on HOW TO stay healthy & strong and to reinforce how staying active has a direct connection to keeping their most common medical problems minimized, and ultimately REDUCING THEIR MEDICAL COSTS.
The time you spend today investing in your health is truly an investment in your tomorrow.
So how can you take everything you are reading about the growing market of active aging and apply it to your facility?Keep in mind that not only are you trying to cater to a market of aging adults, but you also want to educate them on the reasons why they should join your gym and stay active in general.Understand their point of view and express the benefits and solutions to those issues.
EDUCATE TO MOTIVATE
The older group of aging adults doesn’t typically consider spending more than a pretty penny on a fitness membership they feel is not really catering to their special needs and requests.Why not give them a reason or two to re-think the importance of investing in a fitness membership at your gym.While advertising doesn’t need to be a prominent expense – let it be more a list of options that your sales staff and personal trainers are actively promoting and sharing with potential members.
SPEAK THEIR LANGUAGE
·Older adults 65+ are so concerned nonetheless enticed by marketing to “lose weight” or “get fit.”Rather, it is references to “reducing fatigue” or “increasing energy” that will perk up their ears.Older age causes more fatigue due to loss of strength and/or will, according to Colin Milner of the ICAA, and offering them opportunities to get involved and advertising the benefits of stimulating their over body, mind, social, and emotional wellbeing is a much better approach to capturing their attention and motivation.
·While today’s day and age is very tech-savvy – realize the elder generation is on a slower learning curve – try to find ways of incorporating technology that are user friendly and effective for them in terms of helping them stick to and regulate a workout that fits with their lifestyle and needs.
ADVERTISE FREE OFFERS SPECIFIC TO THEIR CONCERNS
·Offer a blend of physical activity, healthy lifestyle and a socially-oriented group exercise programs that allow older adults to take greater control of their health.
·Offer free health examinations and suggestions for implementing an active plan to target and reverse their health concerns
·Offer free personal training sessions to get them acclimated with the specific units that are geared toward their needs.Having someone actually walk them through a workout has a psychological positive effect of comfort when coming back for the first time to a typically intimidating environment for them.
BANANA GEORGE BLAIR, 93 YEARS YOUNG, Bare foot Water Ski Extraordinaire
"Banana George" Blair, an avid bare foot water skier, knows the importance of investing in your health today to prepare for a better tomorrow continues to prove that age is just a number.Given his achievements and smashing world records -- maintaining a fit and healthy lifestyle is important to sustaining your energy levels, enhancing quality of life and ensuring that you can be in good health for generations to come!
FACILITY CHECKLIST ON AGE FRIENDLY CARDIO EQUIPMENT
So how age-friendly is your cardio?Here are some of the favorite and appealing features appreciated by those in the active aging group as compiled by a few of our clients over 65 years old.
TREADMILLS
ÿSimple operative functions
ÿLarge display consoles, easy to read
ÿLow Step up heights
ÿExtended handrails (optional)
ÿLow start speed, low resistance levels
ÿHeart rate monitoring via touch
ÿSimple stop button
ÿAntimicrobial handlebars/sanitary
ÿEntertainment (optional, but helps with mental stimulation)
UPRIGHT BIKES
ÿSimple operative functions
ÿLarge display consoles, easy to read
ÿStep through/walk through design
ÿGas pneumatic seats (for easy adjustments)
ÿLarge pedals w/straps
ÿComfort-padded cushion seat
ÿErgonomic handlebar design
ÿHeart rate monitoring via touch
ÿEntertainment (optional, but helps with mental stimulation)
RECUMBENT BIKES
ÿSimple operative functions
ÿLarge display consoles, easy to read
ÿStep through/walk through design
ÿEasy sliding seat adjustments
ÿLarge pedals w/straps
ÿComfort-padded cushion seat
ÿDual handlebar locations (front bar & retractable armrests)
ÿHeart rate monitoring via touch
ÿEntertainment (optional, but helps with mental stimulation)
CROSSTRAINER ELLIPTICALS
ÿSimple operative functions
ÿLarge display consoles, easy to read
ÿStationary and moving handlebars
ÿComfortable stride movement that duplicates a natural body stride
ÿLarge comfort foot base with slip resistant lining
ÿHeart rate monitoring via touch
ÿEntertainment (optional, but helps with mental stimulation)
STEPPERS
ÿSimple operative functions
ÿLarge display consoles, easy to read
ÿErgonomic handlebar design
ÿHeart rate monitoring via touch
ÿLarge pedal platform base
ÿEntertainment (optional, but helps with mental stimulation)
Motus USA offers cardiovascular products with a look and feel that appeals and caters to a wide variety of individuals pursing a life of health and wellness to last them a lifetime. Exercise equipment -- specifically cardio equipment can often be intimidating and confusing for those looking to get a simple workout in. Our line of products have gone through extensive testing and feedback sessions and have found certain elements to be the standout elements that multiple users enjoy and love. Simple, Smart Solutions -- we continue to press forward incorporating elements that enhance the workout experience while keeping the functionality effective, efficient and easy to operate.
*The individuals that participated in this survey are all regular gym members at Hancock Health and Wellness Center, located in Greenfield, IN.For more information on their facility and senior programming offered, visit their website at http://www.hancockwellnesscenter.com/
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are not things to be thankful for because they are much more. They are blessings. Blessings trump thanks.
